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  1. #1
    SuperDry is offline Aspiring PUA
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    Default Working Out for Skinny Guys.

    Aye.

    I'm a pretty skinny guy no matter how much I eat - 5'8" only 115-120lbs. I've been considering whey protein shakes but I have no exercise equipment such as weights. I plan to do a lot of body-weight exercises and biking instead but I'm not too sure that's going to be effective for becoming fit or bulking up. Any advice here would be appreciated. =]

    - SuperDry

  2. #2
    linking is offline Banned
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    Default Re: Working Out for Skinny Guys.

    Ok, I was exactly like you till a couple of years ago and I have a pretty decent physique now, if you want to build some muscle and actual bulk you need weights in my opinion, either buy some or join a gym (gyms are quite good for day game btw). Whey protein is good, a mass gainer shake is better, don't overdo it on the cardiovascular exercise as it burns calories which is not good for weight gain as you need to eat more than you burn off. My advice is hit the gym and do some basic weight exercises, you should put on some muscle and gain some shape in a few months and that's all you need, then get ripped up and women will be in love but btw a good body is not a miracle cure to women....much to my disgust lol. It does give you more confidence though hope this helps

    Linking x

  3. #3
    SuperDry is offline Aspiring PUA
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    Default Re: Working Out for Skinny Guys.

    Cool bro. Thanks. Does there happen to be a brand of whey protein or mass gainer that you'd personally recommend?

  4. #4
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    Virgil is offline Moderator / PUA All Star
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  5. #5
    linking is offline Banned
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    Default Re: Working Out for Skinny Guys.

    I like sci mx stuff personally, but most of em are pretty much the same, nice thread btw Virgil.

    Linking x

  6. #6
    Rando9009 is offline PUA Forums Respected Contributor
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    Default Re: Working Out for Skinny Guys.

    It's a little expensive, but give any of the flavors of BSN True Mass a try. AWESOME taste, and I can vouch for it working (with proper diet and weight lifting.) Also maybe throw in a little high quality creatine, you will put on a few pounds within a couple days, but research it first and decide it its right for you first.

    You NEED to get in a good routine of weight lifting, I'd say at a gym. A couple of dumbells at home isnt gonna cut it (unless you have a whole set or bowflex etc). Try to get a full body workout in 3 times a week, focusing on building up to heavy weight, lower rep compound exercises such as bench press, squats, deadlifts, standing military press, as well and then Isolation exercises with whatever energy you have left.

    These compound exercises are going to give you the most overall results that you will notice in the shortest amount of time. Google the program stronglifts 5x5. I don't do it exactly as they say, but its a good starting point.

    Then eat a ton of protein, supplement with a shake as an afternoon snack/after a workout, and snack on stuff like peanut butter throughout the day to try to reach those calorie goals a little easier.

    Let us know if you have any questions and good luck.

    Rando

    PS. Doing the above I went from 162 to 183 in about 4 months, with some slacking in their occasionally as well!

  7. #7
    medic2038 is offline Aspiring PUA
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    Default Re: Working Out for Skinny Guys.

    I'm kind of a self taught fitness/nutrition nerd. What other people have been saying is great advice.

    Here's some (basically) simple things...
    If you want to be bigger, you have to eat bigger.

    You're going to need to figure out how many calories per day you need. A good ballpark is around 15cals/lb, and get 1-1.5g of protein per/lb of lean body mass (figure out lean body mass by figuring out bodyfat%- total weight).

    Cardio creates a calorie deficit, much the same as dieting (for weight loss purposes). So lets say you're eating 2k calories per day, but riding a bike for an hour (which lets say burns 500 calories). So essentially you've used 1500 calories per day, which may be at/or below your maintenance(what your body needs per day). Cardio is beneficial for cardiovascular health, but that's about it.

    Lifting is actually absolutely necessary to getting a nice body. You need both extra calories, and resistance to get bigger muscles. Joining a gym is a good start, and there's plenty of beginner workout routines available on the net.

  8. #8
    vitality is offline Aspiring PUA
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    Default Re: Working Out for Skinny Guys.

    biking will not make you bigger, it might even stall your progress

    There's an old school program where you do 20 reps of squats and add weight to the bar each time and in addition to that you drink a gallon of whole milk a day. You'll get bigger from that. Just watch the waist line because this can get a hard gainer a bit of a gut if they aren't truly a hard gainer.

    Muscle size is more influenced by how you train as opposed to how you eat..but the two of them work better together.

  9. #9
    petro is offline PUA in Training
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    Default Re: Working Out for Skinny Guys.

    Eat 6-8 meals a day, make sure they have carbs/protein, it doesnt matter if your hungry or not just do it lol drop all cardio, grab some weight gainer, eat a lot before going to bed and hit the weights at least 4 times a week. Worked for me, went from 130-175 (in 2yrs)Look up workout plans for ectomorphs for more info.

  10. #10
    ultimateafc is offline Aspiring PUA
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    Default Re: Working Out for Skinny Guys.

    Trust me, you don't really need exercise equipment.. I' only used gym equipment like once a month and I'm still quite buff.
    My system only uses 3 times a week jogs, sit ups an pushups.
    for me the beauty is in the pushups.
    This is what you should do. How many pushups can you do a day?
    Use that as a starting point then everyday, at a specific time(I usually do it before I shower in the morning) add one to to it. If you're consistent by the end of the year, you should be able to do 365.
    Also vary them, diamond pushup, raised legs, get creative.

    Plus along with that a good diet will work wonders and the types the guys above have given are top notch. So ya.. That's my 2 cents.

    Hope it helps..


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